Quick hitters - running and pain
Running Pain: Do You Need to Change Your Form?
If you're a runner dealing with pain, you're not alone. We see this every week at our clinic in Kanata near Beaverbrook. Whether you're running through Stony Swamp, up Corkstown road, or getting your miles in around Kanata Lakes, injuries can interrupt training quickly.
The good news is that most running pain does not require a complete overhaul of your technique. In many cases, small, temporary adjustments combined with the right strength and recovery plan can keep you moving while things settle down.
Should I change my running form if I have pain
Not always. Many runners continue to run pain free with a wide variety of techniques.
Our go-to temporary adjustments for most runners in Kanata are:
Increasing cadence slightly
Shortening stride length
These changes can help reduce stress on irritated tissues while they recover, without forcing a complete form change.
Is poor hip mobility causing my running pain
Limited hip extension is often blamed, but running does not require large amounts of hip extension. Many strong runners perform well with what would be considered “limited” mobility.
What tends to matter more:
Strength (especially through hips and trunk)
Training load (how much do you run in a week)
Recovery habits
This is especially relevant for runners training consistently and changing terrains between trails (think Jack Pine, Watts creek) and road running. It can be tempting to quickly build volume, but this can lead to trouble.
Does foot pronation or knee collapse cause injuries
Research does not strongly support pronation or knee position as direct causes of running injury. These are often normal movement variations rather than problems that need to be “fixed.”
We commonly see runners concerned about this whether they are training on routes like the Trans Canada Trail or through Morgan’s Grant. In most cases, focusing on strength and load management is more effective than trying to correct these patterns.
How can massage therapy help runners
Massage therapy can:
Reduce muscle tone
Improve short term comfort
Support recovery during higher training loads
This can be especially helpful if you’re increasing mileage along the Ottawa River Pathway or preparing for races in the Kanata and Ottawa area.
Massage works best when combined with:
Strength training
Smart progression of running volume
What does a sports chiropractor do for runners
A sports chiropractor looks at how joints, muscles, and training loads interact.
Care may include:
Hands-on treatment
Exercise programming
Running-related modifications
Collaboration with massage therapy
At our clinic near Beaverbrook in Kanata, we work with runners of all levels. We’ve worked with recreational runners trying to stay consistent to athletes preparing for competition.
When should a runner seek professional help
It’s worth getting assessed if:
Pain is lingering beyond a few runs
Your stride is changing because of pain
Training consistency is being affected
If you’re trying to stay active around Kanata, early guidance can help you stay on track and avoid longer setbacks.
How we help runners in Kanata
At Highlands Wellness, we take a practical approach to running injuries. The goal is not to “fix” your running style, but to help you keep running while addressing what actually matters.
This includes:
Strength-based rehab
Load management strategies
Hands-on care when appropriate
Clear guidance on what to modify vs. what to keep doing
If you're dealing with running pain and want a clear plan, we're here to help.
